INSTANT POT GREEK OKRA STEW RECIPE (BAMIES LADERES)

Bamies Laderes is a delicious Greek signature meal that highlights the best of the Mediterranean diet. The Instant Pot makes it a breeze to prepare this Greek Okra Stew recipe in minutes!

Okras! Okras have always divided public opinion based on their unique texture. If this is your first time trying okras, you will fall in love with these cute little vegetables. And if you don’t like okras, please, try our recipe, I’m pretty sure it’ll sway you to Team Okra! Greek Okra Stew, known as Bamies Laderes or Μπάμιες λαδερές in Greek (pronounced Bam-yes Lather-es) is the traditional Greek way to prepare okras cooked in an olive oil and tomato-based sauce. This is the best Instant Pot Greek Okra Stew recipe because the flavour is absolutely delicious and authentic. Plus, we have eliminated the long steps to prepare it and converted this into a dump-and-go recipe. With the use of frozen okra, you minimize the slimy texture of the okra and save a large amount of time on the prep. By cooking it in the Instant Pot you don’t have to monitor it and it will be on your table and ready to eat from start to finish in about 30 minutes.

TONY’S NOTES!

“Okras are delicious! A Greek simple and very healthy recipe that will put okras on your family table on a regular basis. Our kids love them! It belongs in the category of dishes known as lathera, which means cooked in a pot with olive oil. Simple ingredients like tomato, onion, parsley, and garlic, give such a rich flavour that makes cooked okras a good example of the humble majesty of the Mediterranean diet. You can have okras as a main dish or as a side dish served with chicken. If you like cheese, then don’t forget to put a big chunk of feta on your dish and dip some fresh, fluffy bread in the rich-flavoured tomato sauce. Enjoy!”

INGREDIENTS FOR THE BEST INSTANT POT GREEK OKRA STEW RECIPE

Okras – Little “superfood” vegetables that have a mild grassy flavour and a distinctive fibrous texture that softens beautifully when cooked in the Instant Pot

Red Onion – milder than regular onions and has a touch of sweetness

Garlic – it’s almost mandatory in every Greek-cooked dish! 

Carrot – adds a touch of sweetness 

Parsley – provides an aromatic and flavourful taste

Tomato Paste – perfectly combined with olive oil makes the base of this mouth-watering sauce

Sugar – balances the acidic taste of the tomatoes and adds another layer of flavour

Bouillon Cube – enhances the savoury taste of the dish, vegetable or chicken bouillon

Extra Virgin Olive Oil – because practically every dish in Greek cuisine uses tons of it! It provides flavour, richness, and so many wonderful health benefits. Always opt for a good quality olive oil, ideally one from Greece

SERVING SUGGESTIONS FOR BAMIES LADERES

Traditionally, Greek Okra Stew is served as an entree because the fibre-rich okra, and the olive oil and tomato-based sauce provide for a very satisfying meal. It also pairs nicely with roasted or rotisserie chicken. A piece of feta can compliment the subtle taste of this dish but it’s not necessary if you prefer to keep the meal vegan. We really recommend eating Bamies Laderes in the style of all Greek lathera dishes which require a piece of thick and crusty bread to use at the end of the meal to scoop and soak up all of the remaining oily sauce on your dish. We do this to ensure there isn’t anything left on our plates!

DIETARY LIFESTYLE INFORMATION FOR THE BEST INSTANT POT GREEK OKRA STEW RECIPE

Greek Okra Stew is a perfect recipe that follows the basic guidelines of the Mediterranean diet. It is naturally vegetarian, vegan actually, and is full of vegetables and heart-healthy extra virgin olive oil. One of the key factors that makes the Mediterranean diet so renowned for being one of the healthiest diets in the world is because of the abundance of extra virgin olive oil in their recipes. Okra is also high in both soluble fibre, which helps lower blood sugars, and insoluble fibre, which aids in digestion. The wonderful combination of vegetables in this dish are high in vitamin C and antioxidants which promote a healthy immune system and can help reduce the risk of serious health conditions like diabetes, heart disease, and cancer. 

ALLERGY INFORMATION FOR GREEK OKRA STEW

Our Greek Okra Stew recipe is:

• Dairy-free
• Egg-free
• Nut-free
• Peanut-free
• Wheat-free
• Soy-free
• Sesame-free
• Fish-free
• Crustacean-free
• Celery-free
• Mustard-free

Always check food labels to ensure the ingredients comply with dietary needs. Some bouillon contains dairy and wheat. This can be substituted for soup salt or simply plain salt.

HOW TO STORE LEFTOVER GREEK OKRA STEW

Store leftover Bamies Laderes in an air-tight container in the refrigerator for up to 3 days. Leftover Bamies Laderes can also be stored in an airtight, freezer-proof container in the freezer. Keep in mind that storing it in the freezer will change the texture slightly and make the okra a bit soggier after reheating. It can be stored in the freezer for up to 3 months.

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If you loved this recipe – please let us know what you think in the comments… and please share!!